Longevity Starts at Your Feet: Dr. Emily Splichal on Barefoot Science, Mobility & What Most People Get Wrong About Walking (007)
The Vitalist
Intro
This chapter explores the importance of foot posture and its role in influencing the nervous system and brain function. Personal stories highlight transformations in fitness, focusing on the journey from forensics to movement science and the wider implications for health and well-being.
Your feet arenât just for walking, theyâre the foundation of your posture, your performance, and even your longevity. In this episode, Dr. Emily Splichal, functional podiatrist, barefoot science expert, and founder of Naboso, breaks down the overlooked role of the feet in whole-body healing.
Youâll learn why 10 seconds of single-leg balance predicts your lifespan, how foot posture impacts your spine and pelvis, and why the way youâre walking might be limiting your mobility, stability, and overall strength.
We dive into:
The $0 exercise Dr. Emily gives all her patients
How your feet connect to your pelvic floor (and your tongue) via fascia
The real reason your shoes might be making you stiffer and slower
Why walking isnât cardio, itâs a neurological tune-up
How movement accuracy, sensory input, and foot mechanics unlock true mobility
Whether youâre healing chronic tension, chasing performance, or aging with vitality, this conversation will change how you move through the world, one step at a time.
HIGHLIGHTS:When fitness and New York were non-negotiable, podiatry became Dr. Emilyâs only option (1:19)
Why she quit surgical residency to get her masters in human movement from A.T. Still. (3:35)
Our foot posture will mechanically dictate how the rest of our body will align. (5:24)
What happens to our posture when we donât have a stable foundation in our feet. (5:47)
How a flat foot is associated with slower stability in the pelvis and low back, increasing the risk of injury in the low back. (6:14)
Dr. Emily reveals what makes a sprinter fast. (7:21)
Everyone is born with flat feet. The key question: at what point does it impair movement? And whatâs the real difference between overpronation and structural collapse? (8:13)
Dr. Emily discusses how she works with children knowing âIt takes until the age of 7 to develop an adult arch.â (8:58)
Pediatricians often get this wrong saying âAll children will grow out of their flat feet.â Hereâs how this isnât true. (9:28)
The root cause of bunions is not genetics, it is midfoot ligament laxity. (9:45)
Her unique, full body approach to treating bunions. (10:51)
Your feet are sensory in nature, think âeyes to the groundâ, feeding your brain constant information to calibrate balance, posture, and performance in real time. (12:09)
Every step you take sends vibrational information through your body. On natural surfaces, itâs resonance; on concrete, itâs distortion. (13:09)
Elite indoor tracks are tuned to the bodyâs optimal frequency, making world records possible. (14:10)
The truth about shoes: Every footstrike is a vibration; cushioned shoes mute it. And when your brain receives incomplete feedback, your movement becomes less accurate, less efficient, and more injury-prone. (14:54)
Three facets of movement Dr. Emily uses when working with athletes: Movement Longevity, Movement Accuracy, and Movement Efficiency. (16:37)
How to use tools, such as weighted blankets and the Naboso mat, to improve spatial awareness, speed up recovery, and improve balance.(17:22)
What is body schema and how is different than proprioception. (18:25)
How concussions break down our body schema. (19:24)
A sensory exercise to train body schema, upgrading your internal map to reduce falls and improve balance. (22:00)
How your feet are connected to the pelvic floor. (23:35)
The pelvic floor activation Dr. Emily gives all her patients using your toes and breath. (24:59)
The longevity markers no one talks about: walking pace and single leg stability. (27:22)
The benefits of walking at a fast enough pace. (28:01)
Walking isnât supposed to be cardio, it is designed to nourish your nervous system. (28:44)
Most people walk with muscles, not fascia. True efficiency requires mobility in your big toe, ankle, pelvis, and spine. (29:26)
How to know if youâre walking efficiently. (30:32)
The importance of walking at your unique pace. (32:01)
If your low back hurts after walking, itâs not overuse. Itâs a sign your skeleton canât keep up with your natural pace. (32:54)
Dr. Emilyâs new book âSensory Sapiensâ shares how sensory based movement unlocks longevity. (33:56)
Want to wake up your nervous system? Nabosoâs textured insoles and mats stimulate mechanoreceptors for better balance, strength, and brain-body precision. (34:30)
RESOURCES:
Youtube: Dr. Emily Splichal
Naboso.com Use code VITALIST for 10% off your order
Youtube: Naboso
Dr. Emily's latest book: Sensory Sapiens
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